Exercise guide
Dumbbell Bent Over Twisting Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
This unilateral compound movement targets the lats and mid-back while the rotational component increases bicep and rear deltoid engagement. It improves core stability and ensures balanced back development by working each side independently.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with feet shoulder-width apart, holding a dumbbell in one hand with a neutral grip (palm facing in).
- Hinge at the hips until your torso is nearly parallel to the floor, keeping your back flat and core engaged.
- Place your non-working hand on a bench or your thigh for stability.
- Let the dumbbell hang at arm's length, allowing the shoulder blade to protract slightly toward the floor.
How to do it
- Pull the dumbbell toward your hip while simultaneously rotating your wrist so your palm faces forward (supinated) at the top of the movement.
- Exhale as you drive your elbow back and squeeze your shoulder blade toward your spine.
- Pause for a second at the peak contraction, feeling the tension in your lat and bicep.
- Inhale as you slowly lower the weight, rotating your wrist back to the neutral starting position over a 2-second count.
Form checklist
- Keep your spine neutral; avoid rounding your lower back or craning your neck.
- Prevent your torso from rotating; keep your shoulders square to the floor throughout the pull.
- Drive with the elbow rather than pulling with the hand to ensure lat engagement.
- Maintain a slight bend in the knees to stabilize the lower body.
Pro tips
- Focus on the 'elbow to hip' cue to maximize lower lat recruitment and minimize excessive shrugging.
- Exaggerate the supination (twisting) at the top to increase bicep peak contraction and rear deltoid involvement.
Make it harder
- Perform the movement from a staggered stance without using a bench for support to significantly increase core and glute demand.
- Add a 3-second eccentric (lowering) phase to increase time under tension and muscle fiber recruitment.
Frequently asked
- What muscles does the dumbbell bent over twisting row work?
- The dumbbell bent over twisting row primarily targets the lats and trapezius, and also works the erector spinae and obliques as secondary muscles.
- What equipment do you need for the dumbbell bent over twisting row?
- The dumbbell bent over twisting row uses dumbbell.
- Is the dumbbell bent over twisting row good for beginners?
- The dumbbell bent over twisting row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.